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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:45 Row (Arms Only) RPE 5/6
10 Scap Push-Ups
10 Up-Downs
10/10 Single Leg Glute Bridge
Into…
1 ROUND
:45 Row (Arms + Lean Back) RPE 7/8
10 Scap Push-Ups
10 Push-Ups
10 Barbell RDLs
Into…
1 ROUND
:45 Row RPE 8/9
10 Burpees
10 Barbell Deadlifts
Partner Workout – All
“NAUGHTY OR NICE” (AMRAP – Reps)
IN TEAMS OF 2…
EMOM x 32 MINUTES*
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)**
MIN 4 – Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
**Weight Options…
135/95
185/135
225/155
Heavier as Needed
(Score is Total Reps)
Solo Workout Option – All
EMOM x 24 MINUTES (AMRAP – Reps)
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Deadlifts (Athlete Choice)
MIN 3 – Rest
**Weight Options…
(135/95)
(185/135)
(225/155)
Heavier as Needed
(Score is Total Reps)
KG BB1: (60/42.5)
KG BB2: (85/60)
KG BB3: (100/70)
Optional Cool Down
1-2 SETS FOR QUALITY (No Measure)
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)
